Category: CF Games

Team WOD: 2 RFT: Push-Ups, Power Snatches, Dumbbell Box Step-ups, Row, and Sit-ups

Team WOD: 2 RFT: Push-Ups, Power Snatches, Dumbbell Box Step-ups, Row, and Sit-ups

Teams of 2 complete 2 rounds for time of:
30 Hand Release Push-Ups
40 Power Snatches (115#/75#)
50 Dumbbell Box Step-ups (35#/20#) (24″/20″)
60 Row Calories
70 AbMat Sit-ups
* Alternate work and rest. Share bar, DB, and rower.

BTWB  

Photo by @robwilson

Our July OnRamp Schedule:

  • Tuesday 7/11 at 7:00 pm
  • Thursday 7/13 at 7:00 pm
  • Saturday 7/15 at 8:30 am
  • Monday 7/17 at 7:00 pm

* Each OnRamp session will run approximately 1 hr to 1 hr 20 min.
Contact us if you’re interested!

How to Win the CrossFit Games

Results

Deadlift 5-5-5 & E3MOM: Run, Deadlifts and Wall Balls

Deadlift 5-5-5

Deadlift 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go, no dropping last rep.

BTWB

E3MOM: Run, Deadlifts and Wall Balls

Every 3 mins for 18 mins do:
Run 200m
10 Deadlifts (155#/115#)
15 Wall Balls (20#/14#)
* Scale WB down if you cannot complete all movements within 3 min. to allow for rest.

BTWB  

Photo by @robcwilson

2017 Pacific Regional Highlights

Results

Results cont

Snatch Balance 1-1-1-1-1 & AMRAP 12 mins: Run Overhead Squats and Chest-to-bar Pull-ups

Snatch Balance 1-1-1-1-1

Snatch Balance 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to OH Squat.

BTWB

AMRAP 12 mins: Run Overhead Squats and Chest-to-bar Pull-ups

Complete as many rounds as possible in 12 mins of:
Run 400m
15 Overhead Squats (95#/65#)
12 Chest-to-bar Pull-ups

BTWB  

Photo by @robcwilson

Tweens and Teens session is done! We will look to start another session in August or may do summer camp daily style classes for week long blocks. Details to come.

2017 ATLANTIC REGIONAL HIGHLIGHTS

Results

Results cont

Front Squat : 1 Rep Max & Tabata: Dumbbell Thrusters, Toes-to-bars and Box Jumps

Front Squat : 1 Rep Max

Record your best Front Squat 1 Rep Max lift.
* use mats for drops

BTWB

Tabata: Dumbbell Thrusters, Toes-to-bars and Box Jumps

Tabata Dumbbell Thruster, pick load
Rest 1 min
Tabata Toes-to-bar
Rest 1 min
Tabata Box Jump (24″/20″)
Rest 1 min

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

BTWB 

Photo by @robcwilson

Testing day! Today we finish the Front Squat cycle of 10, 7, 5, 3 and 1 rep maxes each week. Lots of squat strength added this month and now the trick will be to balance both Front and Back Squats while looking to cycle a different lift.

Games Athletes Prepping for Freestanding Handstand Push-ups

Results

Results cont

Advanced RX: Lifting: Back Squat (Pause) and Bench Press & Pt. 1: FT: Back Squats and Lateral Burpee Over Barbells & Pt. 2: 21-15-9: Handstand Push-ups and Chest-to-bar Pull-ups

Advanced RX Class:

Lifting: Back Squat (Pause) and Bench Press

Back Squat (3 sec pause at bottom) 3-3-3-3-3, using heaviest weight per set
Bench Press 3-3-3-3-3, using heaviest weight per set

BTWB

Pt. 1: FT: Back Squats and Lateral Burpee Over Barbells

For time:
30 Back Squats (135#/95#)
15 Lateral Burpee Over Barbells
20 Back Squats (185#/115#)
15 Lateral Burpee Over Barbells
10 Back Squats (205#/135#)
15 Lateral Burpee Over Barbells
* Clean from ground. Load as you go.

BTWB

Rest 5 minutes

Pt. 2: 21-15-9: Handstand Push-ups and Chest-to-bar Pull-ups

21-15-9 reps, for time of:
Handstand Push-up
Chest-to-bar Pull-up

BTWB  

Photo by @robcwilson

Alexis Johnson and Emily Bridgers Share CrossFit Transformations

Results

Shoulder Press 3-3-3 & FGB Style – Sumo Deadlift High-pulls, Push Press and Row Calories

Shoulder Press 3-3-3

Shoulder Press 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

“FGB Style” – Sumo Deadlift High-pulls, Push Press and Row Calories

5 rounds, 1 min per station, of:
Sumo Deadlift High-pull (75#/55#)
Push Press (75#/55#)
Row Calories
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Post total reps per round. For BTWB, will need to post individual reps per exercise.

BTWB  

Photo by @robcwilson

REGIONALS WEEK 3 IS IN THE BOOKS

Results

Results cont

Front Squat 5-5-5 & Chipper: Runs, Wall Balls, Muscle-ups

Front Squat 5-5-5

Front Squat 5-5-5

Rest as needed between sets.

BTWB

Chipper: Runs, Wall Balls, Muscle-ups

For time:
Run 400m
30 Wall Balls (20#/14#)
10 Muscle-ups
30 Wall Balls
10 Muscle-ups
30 Wall Balls
Run 400m

BTWB 

Photo by @robcwilson

Congrats to Sophia for hitting her 100th WOD today!

David was so excited to hear the news!

Regionals Week 3 in Photos, Joy and Spain

OGAR: Official Trailer

Results

Results cont

Snatch 1-1-1-1-1 & 3 RFT: Runs, Squat Snatches and Handstand Push Ups

Snatch 1-1-1-1-1

Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use new mats

BTWB  

3 RFT: Runs, Squat Snatches and Handstand Push Ups

400m Run
15 Squat Snatches (75#/55#)
9 Handstand Push-ups

BTWB  
Photo by @robcwilson
Déjà Vu All Over Again

Live Update Show: Week 3 Regional Recap

Our Top 6 Moments of Regional Event 6

Results
Results cont

Advanced RX: Squat Clean: 2RM & AMRAP 15 mins: Squat Cleans, Toes-to-bars and Row Calories

Advanced RX Class:

Squat Clean: 2RM

Record your best Squat Clean (Touch & Go) 2 Rep Max lift.

BTWB

AMRAP 15 mins: Squat Cleans, Toes-to-bars and Row Calories

Complete as many rounds as possible in 15 mins of:
9 Squat Cleans (155#/105#)
12 Toes-to-bars
15 Row Calories

BTWB  

Photo by @robcwilson

After a pretty thrilling final event in each of the Regionals this weekend the Games qualifiers are set. Onward to Madison, WI!

Smith Brothers Qualify for the CrossFit Games

Chris Spealler Accepts CrossFit Games Masters Invite

Frederik Aegidius Edges Lukas Hogberg by 2 Points To Qualify for CrossFit Games

Results

Lifting: Back Squats and Deadlifts & 21-15-9: Back Squats, Burpees and Deadlifts

Lifting: Back Squats and Deadlifts

Back Squat 5-5-5, using heaviest weight per set
Deadlift 5-5-5, using heaviest weight per set
* Alternate lifts, share a rack and a DL bar.

BTWB

21-15-9: Back Squats, Burpees and Deadlifts

21-15-9 reps, for time of:
Back Squat (115#/75#)
Burpee
Deadlift (115#/75#)

BTWB 

Photo by @robcwilson

Happy 100th WOD-day to Sean!  We’ve had a few people hit this milestone recently to join the 100 WOD Club!

Last three Regionals are starting tonight!  Meridian, Atlantic and West are almost underway. For those of you heading down to Portland this weekend to watch the action drive safe and have fun! If you can’t make it down then be sure to stream it from the Games site or YouTube.

Update Show: 2017 Atlantic Regional Preview

Update Show: 2017 Meridian Regional Preview

Update Show: 2017 West Regional Preview

Results

Results cont

SNORIDGE CROSSFIT